5 SIDE EFFECTS OF FAT LOSS

You know how every pharmaceutical commercial ends with a laundry list of possible side effects? The ailments that we could possibly experience if we take it are silently weighed against the possible benefits of the drug. Well, turns out that exercise and good nutrition also come with a laundry list of side effects…

My hope is that by reading the 5 Side Effects of Fat Loss below, you’ll feel the driving motivation that you need to jump into fitness with both feet, and that you’ll find out just how amazing and capable you’ve been to achieve your goal all along.

Side Effect #1: Confidence

Confidence is one of the most important perks of dropping fat. When you have increased confidence, you change how you view yourself and go about your daily routine. The world is at your fingertips and you are able to take on whatever it throws your way.

Additionally, when your confidence increases after losing a few pounds, you’re poised to keep losing. So the confidence you gain gives you what you need to lose more weight and feel even more confident.

Side Effect #2: Money

It may be difficult to understand how losing weight saves you money, but it happens. How? Because one of the best ways to trim pounds is to cut down on the amount of calories you consume every day. When you start eating and drinking fewer calories, that means you don’t have to buy as much food or high-calorie drinks. Additionally, losing weight may make it possible to stop taking certain medications, which will help save you even more money.

On top of that, when you lose weight, you get a boost of confidence. (See previous point.) That boost of confidence will change how you handle yourself at work, helping you make the right impression on your boss, so you can get the promotion you need.

Side Effect #3: Better Health Now

Go to the doctor with some sort of health condition, and unless it’s the common cold or flu, losing a few pounds can almost always help you manage the condition better. From diabetes to heart disease to joint pain, trimming the fat from your body gives you a heads up right now. Cutting fat makes it easier to get around on your joints, reduces your blood pressure, and helps you sleep better.

As additional perks, less fat today means better sleep and better sex tonight. Since both of these improve your quality of life, taking the time necessary to shave off fat will give you the best life you could experience!

Side Effect #4: Better Health Later

Today isn’t the only time your health will improve when you lose some fat. Shed some pounds and you’ll reap the rewards for years down the road. Instead of having to manage a variety of health conditions, you will be able to keep those conditions at bay.

A few health issues you can cut your risk for by cutting fat are diabetes, heart disease, joint pain, a variety of cancers, high blood pressure, and dementia. In other words, get rid of the fat today and you can avoid all the health issues in the future that requires fat loss for maximum management.

Side Effect #5: Everything Tastes Better

As you settle into your new fat-burning lifestyle that includes eating healthily and working out regularly, you’ll notice something. Because you no longer overeat at the buffet or go for a second or third helping, you will begin enjoying every bite that you take. As the bite sits in your mouth, you won’t swallow it before tasting or chewing. You will take your time and really savor the flavor.

And when you do start chewing your food and enjoying the flavors, your brain will have time to register when you’re full and cut you off before you stuff yourself with more calories than you can burn. Do this regularly and you’ll lose even more fat!

I’ve dedicated my career to helping people, just like you, conquer their fear of exercise and clear up their confusion with healthy eating. I know that a healthy life is within your reach – I’ve seen hundreds of my clients before you do it, and I’ll see hundreds after you do it. Today it’s your turn.

Call or email now to get started on an exercise program that will make fat burning second nature, and will transform your body for the best.

Ron Le

2620 E Walnut St

Pasadena, Ca 91107

903-908-2008

Ron Le Fitness

Get Your Free Consultation

Emotion Creates Motion

Can you remember a time when you felt completely discouraged with your body?

It’s easy to beat yourself up when the body that you have is miles from the one you want. When negative emotions flood over you resist the urge to get down on yourself, rather turn the tides in your favor. You may have heard the expression ‘emotion creates motion’. This is a very powerful tool. Channel your dissatisfaction with your body into ‘motion’.
Take control of your body and put a plan into action.

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I know you cheat…
…on your diet.

We live in society where food temptations are everywhere. Walk through a store and you’ll see the unhealthy food items displayed front and center. Turn on the TV and you’ll be assaulted with commercials for fattening foods. Open a magazine and you’ll notice glossy pin-ups of sugary snacks. Go down the street and you’ll have restaurant signs clamoring for your attention.

In addition to the abundance of tempting edibles, you also have deeply ingrained positive associations with indulging. You treat tempting food as a reward. You turn to tempting food for comfort. You rely on tempting food as stress relief. You allow tempting food to become a habit.

It’s Your Turn to Win

Temptation doesn’t need to have the upper hand on you anymore. It’s time to fight back using your most powerful asset: your brain.

Your mind is an amazing thing. Once it is made up about something it is nearly impossible to change it.

A Matter of Perspective

Imagine for a moment that you’re peacefully floating down a river in an inner tube. The sun is out, the birds are chirping, and you are having a wonderful time. You feel great about the river because it is making you feel good.

Now imagine that you are in a plane flying over the river. Your eye is immediately drawn to an enormous rocky waterfall. You look up the river and just around the bend is a person floating in an inner tube, having a wonderful time, headed straight for the treacherous falls.

Do you think that after your plane ride you’d be happy to get an inner tube and float down the river? Of course you wouldn’t. You’ve seen that the river spells disaster.

You now have a negative association (watery death) with the river rather than your initial positive association (relaxing fun).

Overcoming temptation is all about building negative associations in place of existing positive ones. Use the 2 steps below to harness the power of your mind to become stronger than any temptation.

Step One: Create a Strong Negative Association with all the BAD STUFF

If cookies and chips and burgers are put on a pedestal in your mind as your favorite things to eat, then you will always eat unhealthy and will continue to gain weight. What do you dislike about tempting food?
It makes you unhealthy.
It causes weight gain.
It drains your energy.
It kills your confidence.
It degrades your quality of life.
It hurts your love life.
Every time that you encounter tempting food items focus on your list of negatives. It’s time to kick those cookies off the pedestal and to put something healthy in its place.

Step Two: Create a Strong Positive Association with all the GOOD STUFF

Now that your mental pedestal has been cleared, put healthy food items on it. Juicy fresh fruit, crispy vegetables and savory lean meats are a great place to start. What do you love about healthy food?
It makes you healthy.
It causes weight loss.
It boosts your energy.
It builds your confidence.
It improves your quality of life.
It enhances your love life.
Immerse yourself into the world of healthy food. Browse the aisles of a natural food store. Walk through a farmer’s market. Bring healthy snacks to work. Clear your kitchen of anything unhealthy.

Using the technique above, you will soon find that healthy food is your favorite food.

And cheating will become a thing of your past.

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Everyone has to work out in order to retain muscle!

As a personal trainer in Pasadena, CA one question my clients frequently ask me is if I stop working out will I lose the muscle I gained?

One of the common misunderstandings that float around our everyday culture is the belief that the average lifespan of a person living (choose your own number) hundred years ago was many decades shorter than what it is today. That isn’t to say that advances in healthcare, hygiene, and increased production of food haven’t increased our lifespans from what they were in the past – they certainly have. But those averages take into account the incredibly large numbers of infants and young children who died. Fact is, if you were growing up in the 1400’s and made it to adulthood, you had a very good chance of living into your 60’s or 70’s. The Ancient Greek Philosopher Plato died around 347 BC at the age of 80!

But it is certainly true that overall more people are living longer. But the aging process does take its toll – some age more gracefully than others, and not every 90 year old can go skydiving. But what can we do to keep us healthy in our old age?

Sarcopenia is what doctors call muscle loss due to age. When we’re young we can lose muscle mass and size if we stop working out (or see a significant drop in physical activity) – but as we age we cannot just get back to where we were by picking up the same old regimen. It makes some sense in concept, but also research shows that people over 60 need to engage in even more frequent exercising sessions (e.g. resistance training, lifting weights) to maintain muscle mass/size than they would have had to when they were younger. Maintaining muscle mass is crucial for healthy aging, as it increases aerobic activity, helps metabolise fatty acids, and improves bone and joint health.

So to all my sexagenarians (and older) out there, if you’re looking to live longer and healthier than Charlemagne (died in 824 at 71), Hellenic astronomer Claudius Ptolemy (died in 168 around 78), or Pharaoh Ramesses II (died in 1213 BC at 90 or 91), you’re going to have to keep those workouts going!

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Feel free to like me on Facebook or follow me on Instagram for more fitness tips, advice, motivation, and workouts!

Instagram: @ronlefitness

#ronlefitness

facebook: http://www.facebook.com/RonLeFitness

OR simply subscribe to my blog!

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Why do I need a Pasadena Personal Trainer?

Need, of course, is the wrong word. We need oxygen. We need sleep. No one “needs” a pasadena personal trainer, technically. But if it’s within your financial means, you might want to look into checking it out.
But surely, you say, “I can get all I need off of the Internet! Recipes and workout tips galore! I don’t need no stinkin’ pasadena personal trainer.” Well, perhaps. There are a select few people completely dedicated to getting fit and so competent in Google searches that they can manage to navigate the waters of exercise and nutrition regimens all by themselves. But every individual has his or her own unique set of circumstances and reasons for getting fit. It’s not just as simple as “I want to lose weight” or “I just want to be healthy” or “I want to increase my max deadlift.” All our bodies are different and are going to react to changes in exercise/diet regimen in different ways. Sailing the ocean of internet resources for most is a daunting task, and a pasadena personal trainer can serve as a compass.
When should you invest in a pasadena personal trainer?
When you have no idea where to start! Even if you plan on exercising on your own in the future, having those initial few months of guidance from a pasadena personal trainer will definitely give you both a boost in competence and confidence. The task of developing a fully fleshed out exercise program (complete with not just the type of activity, but the numbers of reps and sets as well) can seem overwhelming, but certified pasadena personal trainers have already been through this! Let their knowledge work for you!
When you’re looking for some fresh ideas for workouts! Just because you’ve been exercising on your own for a while doesn’t mean that you’re doing the most efficient workouts. A pasadena personal trainer may just spice up your regimen and give you some new challenges (new ways to exercise, new equipment, etc)!

When you’ve kept on telling yourself this is the year you’re going to start getting fit, but you always fall through with your resolution. Having a pasadena personal trainer provides a source of motivation and accountability that can see you succeed where previously you struggled to keep up with your goal.

You need encouragement to keep going. Whether you’ve only been at it for a month or you’ve just gotten comfortable with your routine, a pasadena personal trainer will help push you to always put 100% into your workouts and won’t allow you to slack off!

You’ve been working out on your own for months (or years) and just aren’t seeing the results you want. A pasadena personal trainer can help guide you into developing an exercise and diet regimen that will help get you out of this rut (but only if you’re willing to put the effort into keeping up with it). A little outside perspective can often do wonders!

You have a specific condition (be it injury, disability, illness or anything from age to pregnancy) that requires a more unique exercise regimen. An experienced pasadena personal trainer will be able to accommodate a workout for your needs and make sure you’re exercising correctly. Even if you can’t make it to a gym, a lot of pasadena personal trainers will train you at home!

The time and money you invest in a pasadena personal trainer will pay off. A healthier life now increases the chance for a healthier life in the future. Make sure to do your research – or find one through word of mouth. Many offer free consultations, so you should definitely get to know a pasadena personal trainer before committing to a contract. Are they certified? Do they have a clear goal for you? Do your personalities mesh? Is their training style (e.g. drill sergeant vs. gym buddy) going to keep you going? These are questions you want to answer before signing on the dotted line.
Here’s to a new and improved you!

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Feel free to like me on Facebook or follow me on Instagram for more fitness tips, advice, motivation, and workouts!

Instagram: @ronlefitness

#ronlefitness

facebook: http://www.facebook.com/RonLeFitness

OR simply subscribe to my blog!

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“I Don’t Have Time to Workout”

TIME is probably one of the biggest “excuses” that people have when it comes to working out and staying healthy.  However, we all have 24 hours in a day.  What each person does in those hours depends on their priorities.  Staying healthy should be at or near the top of your list and in order to stay healthy we all need to stay active.  Working out doesn’t always have to be long; sometimes 15 minutes will do the trick. We all have 15 minutes in a day to spare, so get up and try this 15 minute, bodyweight workout.

-20 bodyweight squats
-10 push-ups
-10 burpees
-30 second plank

Rest 30 seconds and continue to repeat for 15 minutes straight as fast as you can.

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Feel free to like me on Facebook or follow me on Instagram for more fitness tips, advice, motivation, and workouts!

Instagram: @ronlefitness

#ronlefitness

facebook: http://www.facebook.com/RonLeFitness

OR simply subscribe to my blog!

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Fitness Myth: Muscle Weighs More Than Fat

Ron Le fitness

 

FALSE! The common misconception comes from the volume/density of the two. Muscle is much more dense than fat. Therefore 5lbs of muscle will take up less room than 5lbs of fat.

The picture above is a good example of why people might believe this myth. Sometimes when people start weight training the scale might say that their weight is going up but their waist will make it seem like its going down. Or when some people are losing weight they look different but the scale stays about the same. In both cases it’s because you’re gaining muscle you didn’t have before or losing fat while gaining muscle. This is where the fitness myth comes into play.

This is also why you can put two girls or guys who weigh the same but one may look skinnier or more toned than the other.

A pound is a pound. Even if its fat, muscles, rocks, or even feathers a pound is still a pound. How much room one or the other takes is a different story though.

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Feel free to like me on Facebook or follow me on Instagram for more fitness tips, advice, motivation, and workouts!

Instagram: @ronlefitness

#ronlefitness

facebook: http://www.facebook.com/RonLeFitness

OR simply subscribe to my blog!

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One Step Closer

Ron Le Fitness Brazillian Jiu Jitsu Personal Trainer

I started Brazilian Jiu Jitsu four years ago and this past Saturday I was promoted to purple belt! I am very happy and proud to say the least. I always tell my family and friends that training Jiu Jitsu is one of the best decisions I’ve ever made. This art taught me so many valuable lessons about myself, people, and life that I could not have learned anywhere else. Since it takes an average of 10 years to earn a black belt in bjj many people fail to ever receive one. Today I am very happy to be one step closer to a black belt. I am a firm believer that if you want something bad enough never stop trying. With that being said I am excited to continue my training as there is so much more room to learn and improve. I want to thank my Gracie Barra Pasadena/La Canada family for their support on this journey!

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Feel free to like me on Facebook or follow me on Instagram for more fitness tips, advice, motivation, and workouts!

Instagram: @ronlefitness
#ronlefitness

facebook: http://www.facebook.com/RonLeFitness

OR simply subscribe to my blog!

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Pasadena Client | UFC Octagon Girl Vanessa Hanson

UFC octagon girl and Ford model, Vanessa Hanson, strengthening her posterior chain with Pasadena Personal Trainer, Ron Le Fitness.

-dumbbell supine bridges
-box jumps

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Feel free to like me on Facebook or follow me on Instagram for more fitness tips, advice, motivation, and workouts!

Instagram: @ronlefitness
#ronlefitness

facebook: http://www.facebook.com/RonLeFitness

OR simply subscribe to my blog!

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Quick, Low Calorie Soup Recipe

20150611-134942.jpg

-water
-chicken broth (for vegetarian/vegan replace with vegetable broth)
-green onions
-mushrooms
-tons of spinach
*NO measurements needed!

Simple, yet packed with natural flavors from fresh ingredients!

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Feel free to like me on Facebook or follow me on Instagram for more fitness tips, advice, motivation, and workouts!

Instagram: @ronlefitness

facebook: http://www.facebook.com/RonLeFitness

OR simply subscribe to my blog!

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Let’s talk about fat.

As a Personal Trainer in Pasadena CA I often have to explain to my new clients the meaning behind an individual’s body fat measurement.  So lets talk about fat.

More specifically, let’s talk about the BMI (Body Mass Index). You’ve probably seen a chart of it somewhere: weight on one axis, height on the other. You match up your measurements and find the number that goes with it, and it tells you how “fat” you are. Pretty straightforward, right?

Wrong.

A BMI value of over 30 is considered “obese.” But it doesn’t take into account where your weight comes from – that is, what % of your weight comes from fat. Many athletes classify as overweight or obese in spite of their low body fat percentage, because muscle is denser than fat (so you can pack more mass into the same amount of space). And an individual who lives a very sedentary lifestyle (and therefore low muscle mass) might really be obese but the BMI value would be too low. It was designed to study populations, not individuals. We’re too varied in build for the Body Mass Index to be used by a person who isn’t exactly average.

So let’s use a metric that is more accurate you’ve probably also heard about: Body Fat Percentage (BF%). All it is a ratio of fat in your body to everything else (muscle, bone, etc.). Some fat in your body is actually essential for you to be able to live – it provides protection for your organs, it serves as energy storage, and your brain is mostly made out of it (60%)!

Here’s a basic BF% chart from the American Council on Exercise – note that the values are different for men and women because women naturally have higher fat content (because they’re biologically responsible for having to nourish a growing fetus at some point in their lives, whether or not they want to).

Men Women
“essential fat” 2% – 5% 10% – 13%
“athletes” 6% – 13% 14% – 20%
“fitness” 14% – 17% 21% – 24%
“acceptable” 18% – 24% 25% – 31%
“obese” 25% and higher 32% and higher

“Essential fat” means that absolute minimum for your body to function. A woman at an “essential” level can actually stop menstruating, because her body knows it doesn’t have the energy storage to provide a baby if she were to get pregnant.

If you’re looking for that “ripped” look – aim for the “athletes” percentage range. If you’re just looking to be healthy, the “fitness” or lower percentages in “acceptable” are good targets to aim for. (Note that this chart doesn’t take into account muscle mass, so two people with the same percentage of body fat could have completely different physiques.)

So, how does one measure their BF%? There are several methods of varying levels of accuracy and cost. The simplest (and cheapest) is just to do it by eye. Take photos of yourself and compare them to those on the internet (be wary that the percentages touted are correct, though – maybe check out the photos here.)

If you want to actually take some measurements, you can buy calipers. They’re fairly cheap, and give an estimate of your BF% by pinching various parts of your body. The accuracy depends on the number of data points you give it. If you only take a measurement, say, on your stomach, and that’s where you carry most of your fat, you’re going to get an overestimated BF%. Other measurement styles and calculators online are based off of waist size, and again, tend to be less accurate than the more expensive methods outlined below.

You can buy a body fat scale or monitor that measures the amount of electric current that goes through your body. It’s called Bioelectrical Impedance Analysis and is based off the fact that different tissues in your body have different resistances to current flow. Electricity flows faster through muscle, slower through fat, and by measuring the total resistance with your weight can estimate the percentage of fat you have. It sounds super sciency, but can be easily thrown off by the amount of water you’re carrying or how recently you ate. Also, Consumer Reports tested various models and found them all to be inaccurate.

Then there’s displacement methods – both your weight and your volume are measured (the latter based on how much air or water your body displaces, hence the name) to get a density and, knowing the densities of fat and fat-free mass, derive a fat percentage value. They’re more accurate than the above methods, but studies still show they’re not perfect. They’re also relatively expensive.

Similarly costly is DEXA (Dual Energy X-ray Absorbtiometry) Scanning. It’s more accurate in that it differentiates beyond fat and not fat that the displacement methods do. It was originally designed as a bone-density scan, and so it sorts your body mass into 3 categories – bone, fat, and “other” (including muscle). It can also estimate the body composition of sections of your body, and not just give you a number for the whole thing. But (and there’s always a but) there are still errors in the tech just like above, and some studies show it to be no better on an individual level than the water displacement method. This site actually has a lot of links to studies for the various methods of finding BF% and how inaccurate they can be.

To summarize, no method is perfect. Focus more on consistent loss of body fat than the actual numbers these methods spit out.

So how do I decrease my BF%? Here’s a few tips:

Consume fewer calories than you burn, and limit the carb intake. (Note that if you aren’t strength training/lifting heavy you’re probably going to lose muscle mass as well as fat, so keep up the exercise regimen at the same time!) Strength training – as well as sprinting – also helps lower body fat by making your body continue to burn calories after you work out. Eating fewer carbohydrates will force your body to access its fat reserves. Maybe try your hand at a quasi-Paleo diet.

Remember, the lower your body percentage is starting off at, the more strict your diet and exercise regimen will have to be to see a change. But don’t drop too low or you’ll actually harm your body. “Too much” fat is bad. But no fat can be even worse.

Use the BF% as a guideline to keep your body and fat-filled brain happy and healthy.

By: Pasadena Personal Trainer Ron Le
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Feel free to like me on Facebook or follow me on Instagram for more fitness tips, advice, motivation, and workouts!

Instagram: @ronlefitness

facebook: http://www.facebook.com/RonLeFitness

OR simply subscribe to my blog!

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